German Volume training. 10 x 10

The Greyskull LP is a three times a week full body program. The book / pdf has all the details, I would take up the rather generous offer there.

On the deadlift day remember that although you might only do one set, as you add weight each week that will eventually become very taxing. Adequately warm up on it first too, a number of sets.

For “beach bod”-

Appropriate tempo is always worth shooting for, and try to push the AMRAP last set.

On the AMRAP just push it, the number is what it is. If you got 13 it’s ok, if you got 20 starting weight you picked is too light, but it will all come out in the wash as you add weight.

90 seconds rest is fine early on.

For plug ins given your goals it is likely personal, where are you keen to add mass(?). The following list is what the Greyskull author offers:-

Curl variants 2x10-12

Row 2x6-8

Chins 2 sets (If weighted then 6-8)

Dips (As above)

Cable arm movements 2x10-12

You don’t do all of these, you choose 2-3 of them and you put them somewhere appropriate in your training week. If you pick a row don’t do it after your deadlifts etc

In Greyskull the philosophy is you really push whichever of these you do. On the curls if it’s only 2 sets then you would warm up on the curl first and then do 2 heavy (but with good form) sets, close to failure, and where you really really emphasise the negative. And you would try to keep progressing that.

Whatever the app is that’s fine but I would encourage you to read a book or breakdown of the program ideally.

Personally I always did biceps, a tricep movement, pull ups and the neck curls. I also ideally like more shoulder and back work but this is a linear progress and it’s not feasible to just keep bolting things on to it without sabotaging main lifts.

There are a few ways to do it.

You're obviously alternating your bench and press i.e your first week you bench twice with press in the middle, but your second week you press twice with bench in the middle (And squats and deads don't change).

So what a lot of people do is they alternate their assistance also, and put it in after the first big movement. So you might alternate chins and curls, as explained in the "Greyskull LP with arms" set out here ( https://www.powerliftingtowin.com/greyskull-lp/ ). The popular "Phrak's variant" alternates chins and rows, but not sure it's popularity is merited really ( http://i.stack.imgur.com/OUcEY.png ).

It's several years since I did Greyskull ... I think I did the alternating chins and curls BUT I also threw in a couple of sets or a rest/pause set of tricep extensions on the curl days. If you do curls for big aesthetic arms, then direct tricep work is hard to beat for achieving that goal.

Must admit that now I always put my accessories at the end, I wouldn't sandwich them in between the compound movements. I can't remember if Greyskull had a rationale for that to be honest.

I wouldn’t keep repeating the same bicep and tricep work, I would do your arm training one workout and then next workout do something else… chins, pull downs, whatever. Alternate it like set out in the examples I gave. If you’re not clear just read the Greyskull source material is handiest.

For tricep cable work higher reps seem to work best, as high as 15-20. Things like French press, lying tricep extensions etc then lower reps maybe.

When you say tricep dips if you mean full dips great. If they are bench dips (arms behind you, feet out etc) I would swap them out.

On the deadlift and squat 2.5kg progressions are fine. On the press you probably do need to buy fractional plates - they’re pretty cheap online - will allow you to add smaller increments. Cheap iron ones are fine, in 0.5 and 0.25 even.

With a linear progress like this once you are a few months in the AMRAP last sets of 5 become harder and eventually you will just start adding weight and settling for your 5s.

How to reset and squeeze out the most out of a linear progress is a topic for another day, I would run it for a few months and worry about that then.

When you start this LP I would use a very conservative set of numbers, forget what you think your current maxes are for now. Start light, it will get heavy pretty quick.

Better err on the lighter side. There’s an AMRAP set to do a lot of work on. And after the first few months 50kg will be long gone due to adding weight each workout.

If it is far too easy you can jump 5kg increments but based on your questions I would say go light and follow the program..